By Aulah Najjuuka
Managing weight is crucial to maintaining a healthy lifestyle and avoiding the complications associated with being overweight or obese. Keeping an eye on our weight involves monitoring our Body Mass Index (BMI), a simple index of weight for height that indicates whether we are overweight or managing our weight effectively.
“Losing and managing weight should always be one’s priority, as being overweight can come along with quite a few health complications,” says Dr. Muwonge of Hannah Medical Centre in Mukono.
Many people understand that regular gym visits and a proper diet can help them achieve their weight-loss goals. However, due to laziness, work pressure, or a lack of motivation, many do not take action. Even those who join gyms often abandon their routines due to tiredness, fatigue, or distractions.
“The reason routines get boring is because, well, they are routines! The moment you start feeling an obligation to do something, you don’t want to do it anymore. Same exercises, same music at the same time every day; exercising becomes an obligation that turns into a punishment. If you’ve tried gymming and failed, maybe it’s time to experiment with some fun workout routines,” says Bosco Musoke, a trainer at Life Fitness Gym in Mukono.
Here are some ways you can engage in losing weight or keeping fit, the fun way.
Kickboxing: This is an exciting approach to maintaining a healthy weight and fitness level in addition to teaching self-defence. Kickboxing instructor, Coach James Odongo, of Life Fitness Gym in Mukono states that kickboxing is a high-intensity workout that combines cardio and strength training. It’s a fantastic stress reliever and helps burn calories effectively.”
The exercise extends beyond physical fitness. “It’s empowering to learn techniques that improve your self-defence while getting a full-body workout,” adds Coach Odongo. “Participants often find it addictive because it releases endorphins and boosts energy levels.”
Walking/Trekking: This is often perceived as strenuous or “too much work,” but it’s surprisingly enjoyable once you get started. Gather your friends and head to Uganda’s stunning hills every weekend for a few hours of outdoor adventure. You’ll find yourself climbing trails, enjoying picnics, and playing games amidst breathtaking scenery. It’s not just about physical activity; trekking offers a much-needed escape from urban chaos. Today, numerous adventure groups or travel agencies arrange weekly camping and trekking expeditions to different parts of the country at a reasonable cost, making it easier than ever to explore Uganda’s natural beauty. Soon enough, you’ll find yourself hooked on the thrill of exploration and the serenity of nature.
Swimming: People of all ages and fitness levels can benefit from swimming, which is generally considered to be one of the best cardiovascular activities. Given the abundance of natural water bodies in Uganda, swimming serves as both a workout and a cooling retreat. As Kampala-based sports medicine specialist Dr. Florence Namazzi underlines, “Swimming engages the entire body, offering low-impact exercise that’s gentle on joints yet powerful for cardiovascular health.”
To make swimming even more enjoyable, activities like water volleyball or catch add a playful twist. “Playing games in the water keeps things exciting,” notes Ms. Sara Aninomugisha, a swimming instructor at Colline Hotel Mukono. “It’s a great way to mix up your routine and stay motivated while improving your fitness.”
Dance Class: This is also a fantastic way to burn belly fat and strengthen your abs, which is ideal for many women as belly fat is one of their biggest struggles. “Taking dance classes for weight loss has been transformative for me. Not only do I get to shed pounds, but I also groove to the beat and feel amazing doing it!” says Jane Mirembe, a dance enthusiast attending classes. Dance classes help relieve stress, improve blood circulation, and enhance body posture. Plus, they provide an excellent prenatal workout.
Zumba Fitness: This is a Latin-inspired, easy-to-follow, calorie-burning dance party that’s great for weight loss, weight management, fat loss, and body toning. It combines basic steps from Latin dance styles like cumbia, salsa, reggaeton, bachata, calypso, and samba with a fitness twist. Zumba makes you feel like you’re in a nightclub rather than an exercise class, with lively Latin music and dance styles. It’s a full-body workout that uses muscles you might never engage in a typical gym class.
“Zumba is more than just a workout; it’s a joyful journey that keeps you moving, grooving, and shedding pounds with a smile on your face!” Coach Amina Babirye, a Zumba instructor at M-CITY Mukono,.
“People trying to lose weight should consider the food they consume, as there will be no use of breaking your back working out if you eat fatty or sugary foods on a daily basis,” says Dr. Muwonge.
He stresses that losing weight doesn’t happen overnight, so expecting changes in a few days is unrealistic. A balanced diet, rich in vegetables, fruits, lean proteins, and whole grains, is essential for effective weight management. Avoiding processed foods and sugary drinks can significantly contribute to weight loss.
